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Health and Nutrition
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Besides "I don't feel like going to practice today" complaint, there are
some complaints to note: |
Red Eyes:
Since the chemicals in
the pool can make your swimmers eyes red and as sensitive to light as a
mole out of
ground, wearing goggles greatly reduces this problem. Goggles also improve
vision when in the water. |
Swimmer's Ear:
Your swimmer may complain
about a sore ear, which may be swimmers ear. It is an outer skin
infection of the
ear canal and can be quite painful. Please see your physician. |
Cough:
During certain times of
the season, the kids may experience a hacky cough during the later part of
practice. This is generally due to exertion and chloramine vapors. Believe
it or not the kids do sweat in the pool, sweat contains ammonia which reacts
with the chlorine in the pool. This is generally not a problem and the
coughing goes away shortly after practice. If not, then allergy,
cold, and/or
sinus/respiratory items may be to blame. |
Muscle Pains:
A bit of mild muscle pain
is good. Yes, there is good pain. But there is also bad pain. We do talk
to the kids
throughout the season about shoulder injury prevention. If you have
questions or your swimmer is experiencing joint pains or prolonged muscle
pains, let the coach know
immediately. |
Nutrition:
Swimming is among the
best aerobic exercises around. Because competitive swimming draws from the
body's reserves for fuel, it's always best to fill up your swimmers tank
with healthy,
nutritious foods. Drink plenty of water
throughout the day, every day. Also, balance within the
food groups is critical, so please
encourage your swimmer to eat 8 servings of grains, 4 of fruit, 3
of vegetables,
1-2
servings of meat and 2-4 servings of nonfat or low-fat dairy products daily.
Vitamin E foods (which
promote endurance and a healthy heart) include:
Wheat germ
Spinach
Brussels sprouts
Whole grains
asparagus
broccoli
Sweet
potatoes
Vitamin C Foods
(which help protect the body) include:
Citrus fruits
papaya
potatoes
Tomatoes
strawberries
Vitamin B Complex
Foods (for a healthy nervous system) include:
Whole
grains
fish
raisins
Meat
eggs
nuts
seeds
A good multi-vitamin usually helps with any deficiencies in your swimmers
diet. |
Pre-competitive meal:
Do not eat a large meal
before competition, keep food to a minimum
Your swimmers meal should be loaded with carbohydrates for endurance.
These types of food include: Whole grains, Fruits, Pancakes, Cereals, and
Pasta.
Include protein sources like: Low-fat cheeses, nuts, Cottage cheese, seeds,
Yogurt, and meats
Choose: WATER, vegetable juices, decaffeinated teas
Stay away
from Sugar - it decreases performance and causes early fatigue
Make sure
this meal is light and at least 3 hours before your swimmers event. |
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